Adarq.org

OK, I'll soon begin my journey into cutting down weight (fat) and my target is to get to about ~75 kg (from my current 84). My squat is 135x5 or 300 lbs x 5.

My question is - going with my bodyweight down and down - I'll be going to lose strength so where is the point where I should kind of "stop" losing weight as the alarm signal in terms of squatting? My aim is 130x5 in the squat - dropping below that and I have a problem.

130x5 gives a projected 146 1RM, and if I get to 75 kg while maintaining a 130x5 squat then I'd have a 1.94 squat ratio vs my current 1.82.

Thanks!

Well I was thinking, in terms of training, to go with what chezkenny is currently doing: squat + bench + deadlift + pullups/chinups daily, going with 1x5 one day and 9x3 the next two days for speed (with 3 reps with 60, 70 and 80% of 1RM - repeat 3 times)

But in order to push my strength while cutting, I'd actually reduce my squat weight to 130 kg for my work set and try to get as many reps as possible with that weight. 135 feels kind of heavy and the speed is not that great so 130 should give me speed and better control of the weight, plus I can probably do about 6 reps with 130 right now and I can keep on pushing the reps to target 8 if possible. If I can get 8 I'll increase the weight.

So that's the plan: 1xF, 9x3, 9x3, 1xF, 9x3, 9x3 and so on.

Well I was thinking, in terms of training, to go with what chezkenny is currently doing: squat + bench + deadlift + pullups/chinups daily, going with 1x5 one day and 9x3 the next two days for speed (with 3 reps with 60, 70 and 80% of 1RM - repeat 3 times)

But in order to push my strength while cutting, I'd actually reduce my squat weight to 130 kg for my work set and try to get as many reps as possible with that weight. 135 feels kind of heavy and the speed is not that great so 130 should give me speed and better control of the weight, plus I can probably do about 6 reps with 130 right now and I can keep on pushing the reps to target 8 if possible. If I can get 8 I'll increase the weight.

So that's the plan: 1xF, 9x3, 9x3, 1xF, 9x3, 9x3 and so on.

  why not just do it like he does?  The issue youre going to run into with the higher reps is thats the main thing that will be affected by cutting calories to begin with, so youll definitely lose that battle.  If you keep it to a 1-5 rep max, you wont deplete glycogen the same way, and when you do, you wont be as screwed as you would doing a high rep set.  Keep strength up with low explosive reps, if youre going to go high frequency thats the bottom line anyway.

Yeah definitely ^^^

I was also thinking of ditching the deadlift in the speed days and go with power cleans and power snatches. So instead of squat-bench-deadlift I'll go with power clean/power snatch - squat - bench.

In know this is Lances thread but here are my thoughts:

Get it done quickly as he suggested - i lost 7.5kgs in 28 days with a concentrated approach (79 - 72) with minimal strength loss...it's not like you can't gain it back in a week or 2 when you're done

Also as suggested, you're better off keeping intensity high (load) then decreasing it and increasing volume (sets/reps) so maybe work up to 130 x 3 and aim to beat that each week, as little increases as needed (1kg increase per week for 5 weeks = 5kgs)...sets of 8 will get you stronger at sets of 8 but necessarily at sets of 3 (the reason i'm not a fan of projected maxes) but we all know it's max strength that is best for vert

I'm not sure of your full training plan but it's near impossible to train for performance and lose a lot of wt quickly in my opinion...as it stands anyway your training for performance in the sense of body comp, you'd just use different methods to do it

My 28 day schedule looked like this:

mon - wts + metabolic zones
tue - bodyweight circuits + steady state cardio in am / intervals in pm
wed - wts + metabolic zones
thu - bodyweight circuits + steady state cardio in am / intervals in pm
fri - wts + metabolic zones
sat - bodyweight circuits + steady state cardio in am / intervals in pm
sun - off

Diet
Wt Days - calories at 10 x bodyweight (50g carbs - 30 starch / 20 fruit/veg)
Circuit / Cardio Days = 9 x bodyweight (30g carbs fruit / veg)
Off Day - 8 x bodyweight (protein / fat only)

Just my thoughts on the matter

By the way - does it make sense at my current strength level and experience to go with Smolov or Smolov JR before beginning my cut down phase?

By the way - does it make sense at my current strength level and experience to go with Smolov or Smolov JR before beginning my cut down phase?

no, dont get adhd right now you had a good plan, just keep it as you had it.  This new high frequency plan is already going to be a change up for you anyway.

 Im gone to the ranch for Christmas, Ill be without a computer till sunday most likely but will check back then. Peace and merry Christmas everybody.

Well because I feel like the time for cutting hasn't come yet. I'm just gathering info/preparing for that, but I'd like to continue to increase my squat. And the plan was after my linear progression fails to do Smolov and then cut, but Smolov looks impossible.